Which Upward Facing Dog Variation Do You Need?

October 15, 2014 – 11:21 am
Someone pointed out that from one program and seminar to the next, I use different variations of Upward Facing Dog, and someone in my presentation at the Australian Yoga Conference pointed out that I even had given two variations in the same event. Then, he asked, why? Yoga is only as good as it is specific to the needs of the individuals using it. In the West, I primarily train seated culture, and more often the chronically seated and load-bearing subculture of the tactical community. The East is primarily a squatting culture, unloaded, not wearing body armor and duty belts. As a result of these sociocultural behavioral tendencies, the countries I train in the East tend to exhibit weakened hamstrings due to excessive elongation from a squatting bias; while the countries I train in the West tend to have tight hamstrings because they are shortened from being seated and from loadbearing. As a ...

The #1 Most Effective Way to Guarntee Consistency?

October 15, 2014 – 8:11 am
Accountability is the number one most effective method of ensuring that you continue a program and maintain good technique... If the group holds each other accountable to consistency and quality. Even when alone, I imagine that I would let so many down, if I diminish my technique for the ego's satisfaction of delirious quantity. Others deserve my best; and so do I. Social psychology demonstrates that the higher the held standard, the more people will lift to the increased expectations. If the bar lowers, people will fall to the level of decreased expectations. However, this accountability factor is indiscriminate: if you hold each other accountable to quantity, weight, speed, even pain, people will override neurological safety mechanisms in order to meet those expectations. So, hold each other accountable to "Time Under Technique" - which means both consistency of and quality of performance. This will keep everyone safe AND progressing. High intensity is a double-edged sword: ...

Progress: The Science We Predict - The Art We Practice

October 14, 2014 – 10:42 am
Progress isn't random. It's observable, measurable and predictable. Like any unit of energy, it has the anatomy of a wave, with crests and troughs, which spiral through an observable frequency of releasing energy (work) and storing energy (recovery). At first, you'll need more recovery, but then, you'll find your rhythm, and as long as you keep consistent (in "phase"), progress will continue to spiral upward. But when life strikes some discord with your consistency, you'll need to downshift the frequency to store up more energy again. The science of progress, we can know. The art of progress, we must practice and practice and practice. Today's WOD @ high intensity; 4 rounds of 30 seconds of continuous work / 30 seconds of active recovery: RND1: 56 Jump Lunges; +2 over yesterday RND2: 18 Kettlebell (Short Cycle) Push Presses (32kgs); +4 over yesterday RND3: 18 Kettlebell (Short Cycle) Push Presses (32kgs); +4 over yesterday RND4: 12 Medicine Ball Spartan ...

The Neurchemistry of Tactical Fitness TACFIT

October 14, 2014 – 10:41 am
The Neurochemistry of Tactical Fitness TACFIT 1. The same neurochemical phenomena experienced during high stress emergency crises and violent encounters can be produced through post heart rate maximum exercise. These psycho-trophic phenomena include tunnel vision, time warp (tachipsychia), auditory exclusion, cognitive dysfunction, short term memory loss, fumbling, feinting, loss of coordination in fine and complex motor skills. 2. These phenomena do not happen under heart rate maximum, and they are eliminated when the heart rate drops beneath maximum. 3. Active recovery methods can be used to rapidly drop the heart rate under maximum; such as breathing techniques, biofeedback, vibration drills, mental strategies, et cetera. 4. The nervous system cannot differentiate between types of stress; it only knows cumulative magnitude of stress. 5. These active recovery methods re-stabilize volatile biochemistry irrespective of type of stress, and so can be internalized through practice during post heart rate maximum exercise stress. 6. Since the nervous system cannot differentiate between ...

Rarely Hurt When Paying Attention; Only Weak When Distracted

October 13, 2014 – 9:42 am
   You rarely get hurt when paying attention; you're often only weak when distracted. So, often we frame our exercise in purely optimal conditions, but like any conditioning then, it only best serves us when in those ideals. Unfortunately, we need our fitness most in suboptimal circumstances. We most often twist and hurt ourselves with improper alignment doing daily, mundane, harmless things, because we were distracted or merely not paying attention. We can take lessons from the tactical community who "pressure test" skills by adding "stress multipliers" to training. Something as simple as playing music that isn't ideal for your performance, or exercise in front of the observation of others, can add sufficient stress to pressurize your technique. Not only does this decrease how easily you're distracted, but it transfers your fitness to suboptimal conditions. (This isn't for many people who are just developing attentional strength and stamina, but for once you've steeled your ...

Building a Better Human IS “Natural”

October 13, 2014 – 6:36 am
Camping this weekend out on the island, a ranger remarked, "It looks like you've turned nature into a gym. Shouldn't you just relax and enjoy natures and take a break from humanity?" I replied, "I am relaxing. But if I really want to enjoy nature, I need to enjoy being human, not run from it." A recent trend in the "fitness industry" encourages humans to frolics outdoors pretending to move like animals in the hopes that a "natural" setting and animal behavior is somehow magically healthier. It merely reflects further anthropocentric arrogance to believe that human movement and life is somehow "unnatural." Being outdoors is healthy, unless you're in the cold, wet, hot, frozen, windy, sunny, dry, barren, elevated, subterranean, jungled or mountainous, inhabited or uninhabited areas. Overexposure - indoors or outdoors - to ANY element WILL hurt and kill you. When we say its healthier outdoors, we mean VERY specific conditions ...

Never Too Cool for Old School

October 12, 2014 – 4:58 pm
  No one was awake in any of the cabins, so I took a bonus "Rocky" WOD here on Camano Island for my birthday weekend; felt good to do a retro workout from my wrestling days:  4 rounds of 30 seconds of continuous work / 30 seconds of active recovery: RND1: 30 second hill sprint; 30 second jog down RND2: 5 L-seat hook grip rafter pull-ups RND3: 30 second hill sprint; 30 second jog down RND4: 20 feet-elevated pike presses RND5: 30 second hill sprint; 30 second jog down RND6: 10 hook grip rafter chin-ups RND7: 30 second hill walk; 30 second walk down (28 elapsed minutes) #TACFIT #CST #Sonnon #RMAX #511Tactical Very Respectfully, Scott Sonnon Chief Operations Officer www.RMAXInternational.com www.TACFIT.tv a2a_linkname="Never Too Cool for Old School";a2a_linkurl="http://www.rmaxinternational.com/flowcoach/?p=2362";

Attacking my Exercise Nemesis: The Deadlift

October 12, 2014 – 4:55 pm
  What's your nemesis? "A righteous infliction of retribution inflicted by an appropriate agent," said Brick Top in Snatch. My nemesis was the deadlift. It righteously broke my back because I was so arrogant and impatient to exceed MY internal technique. But my nemesis taught me a great lesson in the process: you can have what appears to be optimal mechanics objectively (with the extrinsic musculature), without sufficient biomechanics subjectively (with the intrinsic musculature). True technique, my nemesis taught me, is unique to your body design; a coach can only teach you how to safely experience it gradually, so you can build it internally. In 1998, my sacroiliac made a pronounced POP in the middle of a lift, not due to poor, objective technique but to insufficient, subjective technique. My natural hyper lordosis should have required better internal alignment and longer duration of incremental progress in weight. But I awoke in my hotel in ...

Whatever you can find Overcome its Resistance

October 11, 2014 – 10:48 am
Having trained on ice covered tundra, in rain-soaked jungle, in tree canopied mountains, rock coated beaches, and sand-strewn deserts, (not to mention a thousand gymless hotels), if you don't have the right pack, you can't bring your own equipment, and you have to improvise if you want to work out. No equipment equals no excuse. I felt very lucky to find this train axle at our cabin my family stayed for my birthday weekend. My Birthday Barbell WOD in honor of my brother, Alberto Gallazzi: 4 times of the following circuit 30 seconds of work with 30 seconds of active recovery in circuit style (elapsed 28min) RND1: 12 Deadlift (110lbs) RND2: 30 Push-up) RND3: 20 Jump Lunge RND4: 20 Rocca Press RND5: 12 Squat (110lbs) RND6: 15 Burpee RND7: 20 Side Lunge Finished with 20 minutes of Progressive Yoga #TACFIT #CST #ClubbellAthletics #Clubbell #Sonnon #RMAX #511Tactical #BAO #SurvivalJujitsu #TACFITSurvival Very Respectfully, Scott Sonnon Chief Operations Officer www.RMAXInternational.com www.TACFIT.tv a2a_linkname="Whatever you can find Overcome its Resistance";a2a_linkurl="http://www.rmaxinternational.com/flowcoach/?p=2360";

Practice before your Perform; for the Moderate creates the High!

October 10, 2014 – 9:27 am
   Many people neglect a moderate intensity "practice" of a workout the day before they "train" the same workout at high intensity. As a result, they exert more general effort yet perform less total (quality) work. This sounds like they'll get more results from just working harder, but we don't adapt to effort alone. We adapt to how we specifically exert ourselves. So, when you exert more in an unpracticed workout, you get: 1. Less total volume of repetitions and weight moved; so, less positive adaptation, less function. 2. Greater soreness and fatigue, and more frequently pains and injuries; so, more negative adaptation, more dysfunction. If you downshift your intensity on the first time in a WOD, and "practice" it instead of "train" it, your nervous system tells you how much harder you're working to establish your technique. You don't get mentally swallowed up in the delirium of forcing unpracticed high intensity, so you become more ...